Warm-up (No Measure)

*Round 1 use a PVC. Round 2 use and empty bar. Round 3 use 10/5s on the bar.

Split Jerk (7×2)

14:00

Split Jerk 72-85%

*Percentage is of your 1rm split jerk

Metcon (Time)

5 Rounds

6 Ring rows

15 Abmat Sit Ups

15 Dumbbell Box Step Overs 24/20 50/35s

Metcon (No Measure)

Accessory

Romwod 15:00

or

4 rounds

6 ring dips

6 shoulder taps*

*Shoulder taps-feet or knees on a plyo box, the athlete is in the HSPU position. They will lift one hand off ground and touch the opposite shoulder while maintaining the HSPU position with a straight and upright torso and fully extended in the other arm. Then alternate to complete the amount of reps. DO NOT PERFORM A HSPU.

Metcon (AMRAP – Rounds and Reps)

Metcon (No Measure)

Metabolic CrossFit – CrossFit

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.